CLEO’s resident trainer Ben Payne shows us how to get your tum as flat as this page.
CLEO’s resident trainer Ben Payne shows us how to get your tum as flat as this page.
If you’ve been getting cosy with comfort foods, don’t stress. Fight that food baby by trying your hand at these simple yet effective exercises. This workout is divided into two sections: the core component and the dumbbell flow. Perform each exercise back-to-back, then rest for 90 seconds between sets.
1 Foot taps
Target muscle group: Lower abdominals.
1 Lie down on a mat. Have your hips and knees bent to 90 degrees (right angles) and your feet off the floor.
2 Engage your lower abdominals by pulling your belly button towards your spine and flattening out your lower back. Use a small folded towel placed under your lower back to feel for the correct positioning.
3 While breathing in to the count of three, lower your left leg towards the ground while maintaining the 90-degree bend in your knee. Touch your heel to the floor then return to the starting position while breathing out forcefully for one second.
4 Reset your abs and repeat the same exercise on the right leg.
5 Perform 8 to 10 reps on each leg.
TIP! Ensure the pressure is maintained into the mat with your lower back throughout the movement. If your back comes off as your leg lowers, only lower to this point. Build your strength there before taking the leg lower.
2 Do the twist
Target muscle group: Obliques and transverse abdominis.
1 Sit on the floor with your feet flat on the surface and your hips and knees bent to 90 degrees. Maintain a neutral spine and sit back until your upper body is at a 45-degree angle to the floor. Bend your arms at 45 degrees to the floor in the opposite direction.
2 Maintaining a neutral spine with a chest-up position, join your hands and rotate from the waist until facing the 45-degree position. Keep your head neutral, moving it with the torso.
3 In two seconds, turn to 45 degrees on the other side. Maintain a tight core and steady breathing.
4 Perform 10 full reps (move from left to right and back).
3 Plank it
Target muscle group: Entire core and lower back.
1 Lie facedown on a mat, then support your weight on your forearms and toes. Your elbows should be directly below your shoulders and your feet should be hip-width apart.
2 Engage your lower abdominals by tilting your pelvis backwards and down so your lower back flattens out. Contract your quads (fronts of the thighs) and hold. Don’t allow your back to sag or your butt to raise – your body should form a straight line from your shoulders to your heels.
3 Hold for 30 to 60 seconds, then rest for 90 seconds. Return to the start for 1 to 2 more full rounds.
